STARTING OUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

jaxster606 on October 21, 2009

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Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Abs, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	15	30
	-	15	30
	-	20	30
	-	20	30
Dumbbell Side Bends	10 kg.	12	30
	10 kg.	12	30
	10 kg.	12	30
Glute Bridge with Abduction	-	12	30
	-	12	30
	-	12	30
Hanging Knee Tucks	-	10	30
	-	10	30
	-	10	30
Side Jackknifes	-	10	30
	-	10	30
	-	10	30
Reverse Crunches	-	10	30
	-	10	30
	-	10	30
Roman Chair Oblique Twists	-	10	30
	-	10	30
	-	10	30
Side Crunches	-	10	30
	-	10	30
	-	10	30
Windshield Wiper	-	7	30
	-	7	30
	-	7	30
Back
Dumbbell Pullovers	10 kg.	15	60
	10 kg.	15	60
	10 kg.	15	60
Reverse Fly	10 kg.	10	60
	10 kg.	10	60
	10 kg.	10	60
Seated Cable Extensions	15 kg.	12	60
	15 kg.	12	60
	15 kg.	12	60
Seated Cable Pulldowns	15 kg.	12	60
	15 kg.	12	60
	15 kg.	12	60
Seated Cable Rows: Overhead	15 kg.	12	60
	15 kg.	12	60
	15 kg.	12	60
Dumbbell One-Arm Rows on Swiss Ball	10 kg.	10	60
	10 kg.	10	60

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